Whether you’ve just woken up with stomach pain, indigestion and/or bloating, this can thankfully be combatted with a healthy, non-inflammatory breakfast, experts say. We reached out to registered dietitians, nutritionists and other healthy aficionados for 3 quick, simple, nutrient-rich (and delicious) breakfast ideas to kick off your day.
Read on for tips, suggestions and insight from Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA medical center, Caitlin Carr, MS, RD, registered dietitian and nutritionist at Legacy Health, and Dasha Agoulnik, MS, RD, registered dietitian and CEO of FitWithDasha, LLC and CorePerform.
1. Whole-Grain Oatmeal With Fruit
Fiber, often found in oatmeal and other whole grain dishes, can prevent and reduce bloating by keeping the G.I. track moving, Hunnes explains. "It does this by attracting water into the gut and making the waste softer with more fluid, thereby making it easier to pass," she says. "When we are constipated, we feel gassy and bloated, but when we are regular we don’t accumulate the gas and instead expel it more easily."
With that said, Hunnes recommends eating whole-grain oatmeal for breakfast if you wake up bloated, and stresses the importance of adding fruit. "Oatmeal contains a combination of soluble fiber, which attracts water, and insoluble fiber, which helps with motility and regularity," she adds. "Adding fruit to oatmeal in the morning is one of the best ways to incorporate more of these foods into the everyday diet."
2. Greek Yogurt Parfait
Eating more protein is imperative for long-lasting energy and to prevent indigestion, Carr says. Starting your day off with yogurt and fruit or nuts mixed in can not only soothe stomach pain, but also provide energy to exercise and tackle on your other tasks. "The high protein content of the yogurt provides a good foundation for the first meal of the day," she says. "The amount of fruit and nuts added to this parfait is up to you, so the fiber content is customized to your preferences." Carr adds that "a lower fiber content can provide some gastrointestinal relief if you are experiencing bloating in the morning."
Additionally, Carr acknowledges that sometimes early morning bloating can be attributed to eating too fast the night before. "If you eat a meal very fast, don't chew well or drink a lot of water after eating, this can cause bloating," she says. "This can often happen when we are distracted, such as eating with our phone or in a virtual meeting." Carr notes that she encourages her "audience to eat mindfully and without devices as much as possible."
3. Ginger Smoothie
Ginger is a "pro-motility agent" and a classic, reliable "anti-inflammatory food" linked to combating indigestion, Agoulnik says. For another quick and easy breakfast idea that will knock any bloating out of the park, she recommends whipping up a smoothie with this ingredient. "You can actually use powdered ginger from the spices section in the grocery store," she says, suggesting Trader Joe's "ginger tea packets with powdered ginger inside." She recommends using "about 1/2 to 1 tsp ginger two times per day to get the maximum effects." In your smoothie, she suggests adding "1-2 dark leafy greens like kale, spinach, or bitter greens and 1-2 colorful fruits of choice."
In addition, she notes that "lemons, oranges, and kiwis are great for packing in more vitamin C to support your liver with antioxidants, and 2 kiwis a day can also help to promote motility and get the bowels moving." In conclusion, Agoulnik says to "play around with flavors and have fun" when making your anti-bloat smoothie, as "the more variety you can incorporate throughout the week, the better."
